The Role of Muscle in Preventing Diabetes

We all know that a sedentary lifestyle increases the risk of obesity in conditions such as type II diabetes. We’ve been told that spending a certain number of minutes or hours getting our heart rate up is beneficial and prevents cardiovascular disease. However, there’s always been some debate as to what form of exercise is best.

A recent study¹ of over 4000 adults without diabetes, published in the journal Mayo Clinic Proceedings, sought to find out if building muscle through strength training reduces the risk of type II diabetes. The answer was a very clear yes, by 32%. People who maintained moderate muscle strength and participated consistently in resistance exercises showed a lower risk of type II diabetes regardless of their cardio fitness. Interestingly, moderate muscle mass was sufficient and increasing muscle mass did not have a significant benefit. The results were adjusted for variables including age, sex, and weight.

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Latest Research on Sugary Drinks and Early Death

Sugary drinks are everywhere, and the number and variety of these drinks have only increased. In fact, the highest source of added sugar consumed by Americans comes in the form of sweetened beverages.

We all know that sugary drinks such as juices, sodas, energy drinks, and sugar-sweetened teas and coffees are not great for your health. In fact, most, if not all, are discouraged after bariatric surgery, and for good reason. Due to a number of factors, the overall consumption of sugary beverages has decreased in the United States in recent years, however, this is not the case for adults – those at highest risk for type II diabetes

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Time to Bail on the Scale: Other Ways to Track Progress

If you ever search online for photos of weight loss, dieting, or body image, you might be quite shocked (or not) to see a flood of images of the scale — or worse, the scale chained to a person’s ankle. This imagery, as cartoonish and “silly” as some may think, is very telling when we take into account that the scale has become our proverbial anchor in our quest for better health and weight loss. When we think of marking our progress along our weight loss journey, the number on the scale reigns supreme. In fairness, our doctors check our weight, our BMI is calculated, and even those clothing size charts require us to boil our bodies down to numbers.

There is no argument against weight being significant. The number is a great start- and endpoint for most healthy weight loss regimens. When taking into account your height, activity level, and body composition, weight is a good marker of general health. But along the way, the fluctuations on the scale should be used less to note progress, and more to give you a general idea of the direction you’re moving.

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Dr. Ryan’s Simple Nutrition Tips for Boosting Energy

By Dr. Heidi Ryan, Bariatric and General Surgeon at VIPSurg Las Vegas
Originally Published June 30, 2015 and Updated March 21, 2019

It’s no secret that regular exercise, stress management, and getting enough sleep are critical for combating fatigue. It also turns out that our eating habits directly affect our energy levels, and there are ways we can use nutrition to feel more energetic throughout the day.

As busy and productive people with over-scheduled, stressful lifestyles (sometimes combined with little quality sleep and poor eating habits), it is no wonder so many of us feel drained. Fatigue breaks us down physically and emotionally in addition to weakening the immune system, making us more susceptible to illness, depression, and even chronic conditions like heart disease. The good news is that we can take steps to naturally increase our energy through nutrition too.

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A Well-Dressed Chicken Breast Recipe from Dr. Ryan

By Dr. Heidi Ryan, Bariatric and General Surgeon at VIPSurg Las Vegas
Originally Published June 24, 2015 and Updated February 21, 2019

Why dine out this Spring and Summer when you can stay home and enjoy all the delicious produce that this time of year has to offer! Staying home for dinner will ensure fewer calories consumed while still making sure you have maximum satisfaction. This Italian chicken meal is low calorie and a cinch to make…

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Drop Excess Calories by Eating at Home

By Dr. Heidi Ryan, Bariatric and General Surgeon at VIPSurg Las Vegas
Originally Published June 19, 2015 and Updated January 21, 2019

An easy way to drop excess calories from my diet (and improve emotional wellbeing by spending time with family or friends) is to make meals at home. Logically when I know what I’m putting into my food I can better control what I eat.

One doesn’t have to be a gourmet chef to make healthy food (that tastes great!) at home.   Sometimes simpler is better and learning new things can be fun! Eating three or four meals a week made at home with my family also provides some bonding time to ask, “how was your day,” keeps my mind young by teaching me new things and provides some much needed stress relief.

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Dr. Ryan’s Spanish Tortilla Recipe with Flair

By Dr. Heidi Ryan, Bariatric and General Surgeon at VIPSurg Las Vegas
Originally Published June 30, 2015 and Updated December 20, 2018

Another one of my go-to stay at home meals is the Spanish Tortilla (or potato omelet). I love eating this with a piece of toast smeared with half of a really ripe tomato and sprinkled with a little salt. Having breakfast for dinner is one of my favorites!  Check out the recipe below.

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